Pre-Season Conditioning for Winter Sports

Part Two of Winter Sports Injury Prevention and Performance

Written by Osteopath Georgia Hutchinson

Pre-season training sets the foundation for success in any sport. It is a crucial period where athletes focus on building strength, improving musculoskeletal condition, enhancing cardiovascular and respiratory function and refining sport-specific skills to prepare for the upcoming season. With a well-structured training plan, you can maximise your performance and minimise the risk of injuries. Included below is a comprehensive two-week pre-season training block designed to help you achieve peak performance before your season starts.

A well-structured pre-season training block is essential for optimising performance and minimising the risk of injuries. By following this two-week plan, you can build a solid foundation of strength, endurance, and skill to excel in your sport. Remember to listen to your body, prioritise recovery, and stay consistent with your training regimen. With dedication and perseverance, you'll be well-prepared to tackle the challenges of the upcoming season and achieve your athletic goals.

WEEK 1: Foundation Building

Click on each day to view recommended exercises

MONDAY 1 - Cardiovascular Endurance

Interval runs:

• 1 x 600m

• 2 x 400m

• 4 x 200m

• 6 x 100m

• 8 x 50m

(3km total)

Mobility:

• Foam Roll

• Dynamic Stretch

TUESDAY 1 - Strength Training

Lower body:

8-10 reps x 3 sets

• Squats

• RDL’s

• Calf raises

• Alternating lunges

Core:

Max reps in 1 minute x 3 sets

• Sit-ups

• Leg raises

• Plank

WEDNESDAY 1 - Active Recovery

Low intensity movement

e.g. Yoga, swimming, stationary bike, walking

THURSDAY 1 - Power & Explosiveness

Plyometric exercise:

• Box jumps

• Jump squats

• Medicine ball throws

Agility & Speed:

• Ladder drills

• Cone work

• Agility hurdles

FRIDAY 1 - Cardiovascular Endurance

Long run or long bike ride (30-60 minutes)

Mobility:

• Foam Roll

• Dynamic Stretch

SATURDAY 1 - Active Recovery

Low intensity movement

e.g. Yoga, swimming, stationary bike, walking

SUNDAY 1 - Rest Day

Listen to your body and address any signs of soreness or tightness

WEEK 2: Performance Refinement

Click on each day to view recommended exercises

MONDAY 2 - Strength & Power Training

Increase Intensity & Progressions

• Goblet Squats

• Jumping alternate lunges

• Gorilla Rows

• Burpees

• Full over box jumps

Mobility

• Foam roll

• Dynamic Stretch

TUESDAY 2 - Sport-Specific Speed & Agility

Sport-specific drills under fatigue

• Shuttle (AKA suicide) Runs x 10

• Cone work

• Acceleration to deceleration techniques

After fatigue occurs practice specific sports skill sets.

For example:

• Shooting accuracy.

• Passing accuracy.

• Landing or footwork drills.

WEDNESDAY 2 - Cardiovascular Endurance

Long run or long bike ride

(40-70 minutes)

Mobility

• Foam roll

• Dynamic Stretch

THURSDAY 2 - Active recovery

Low-intensity movement

e.g. Yoga, Swimming, stationary bike, walking.

Restorative techniques such as stretching.

Listen to your body and address any signs of soreness or tightness

FRIDAY 2 - Cardiovascular Endurance

Interval runs

• 60-second sprint

• 30-second run/jog.

Repeat for 15 minutes.

Mobility

• Foam roll

• Dynamic Stretch

SATURDAY 2 - Sport-Specific Speed & Agility

Sport-specific drills under fatigue

• Shuttle (AKA suicide) Runs x 10

• Cone work

• Acceleration to deceleration techniques

After fatigue occurs practice specific sports skill sets.

For example:

• Shooting accuracy.

• Passing accuracy.

• Landing or footwork drills.

SUNDAY 2 - Rest Day

Listen to your body and address any signs of soreness or tightness

No matter your current fitness level this program can be utilised to help build all aspects of fitness, use this as a guide and if in doubt always seek professional advice from your osteopath or allied health professional.

If you’re not an athlete and just beginning your fitness journey, below are ways you can tailor this program to get you up and started;

A regression is where we change the way a workout or particular exercise is completed to limit the risk of injury and to form the fundamental strength principles so we can later lift heavier, run faster and change direction quickly. 

Here are my tips for implementing regressions into this program: 

Strength Training: Start with no weight and begin to gradually build as the weeks progress. You can also reduce your reps or sets. E.g. body weight squats 6 reps x 2 sets. 

Cardiovascular Endurance: Reduce your distance or time for longer runs and increase your rest time between intervals (it’s not cheating). 

Plyometric Exercise: No need to go bullet out of gate. Start small e.g. substitute box jumps for step-ups or even begin with star jumps. 

Agility & Speed: Start with some basic change of direction: side steps or weaving.

Increase Rest Days: When we first begin a new exercise program we can experience a higher rate of DOMS, this is normal. Listen to your body and seek care from your osteopath when required.  

Best of luck and I hope to hear about all your individual or team’s success!

Need support with your training regime or sports-related injuries? Book an appointment with Georgia via the below link

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Osteopath Georgia Hutchinson